Warmup : Jump rope in bare feet for 2-5 minutes.
Why? because it'll teach you to land on your toes, which is what we're trying to do with our running.
Then do whatever is on the board.
Deadlift 5-5-5 (ascending for 3 sets, trying to hit a 5 rep max)
3 rds for time: 7-HSPU's 7-105#/75# Thrusters 7-105#/75# Hang Power Cleans
Scaling: For HSPU, you can substitute incline pushups, ring pushups, or even strict pushups. For the Thruster and Hang Power Clean, scale down the weight.